Leading people is the most challenging and, therefore, the most gratifying undertaking of all human endeavors.

CrossFit Barwon – CrossFit

Strength

A: Hang Power Snatch (EMOM x 10, 1 Snatch DL to hip, 1 Hang Pwr SN)

B: Paused Back Squat (5 x 5 @ 80%+ [ good luck ])

Weaknesses

Metcon (No Measure)

Flexibility:

Spend 5 min in couch stretch

and 5 min in squat

or

spend 5 minute rolling out lats

and 5 min in reverse cat stretch

Warm-up

EDWU: Warm-up (No Measure)

3 rounds,

5 cat cows

15 supine straight arm pull downs

15 kneeling squats

15 SDHP with bar

Snatch shapes

– start

– knee

– hip

– hang to pull

– hang to fixation